Monday, July 7, 2014 ‪Level II WOD‬: (2 of 18 week MFT cycle)

Level II

 

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

 

Renegade ‪#‎Rowing‬ WOD: 15 x :20 on/:40 off, total distance rowed

 

OR

 

‪#‎Running‬ WOD: 1.5 mile timed run

 

‪#‎Strength‬: 5 x 10 @ 50% of press

 

July ‪#‎Challenge‬: 25-burpees

 

‪#‎Chipper‬: run 1200m, 40-KBS (1.5/1 pood), 800m run, 40-burpees, 400m run, 40-grasshoppers

 

Grasshopper demo video: http://www.youtube.com/watch?v=twtWsHd5_n4